If you've been accustomed to the bland fareserved at public high school cafeterias then you're in for a treat. Mostcolleges now have dining halls that resemble your favorite down-home buffetrestaurant. With all-you-can-eat meal plans and so many choices at theirdisposal, it's little wonder that incoming freshmen tend to put on a fewpounds.
Sure, you can opt for the salad bar, but on arainy day when you're overtired and you just did poorly on a quiz, amade-to-order burger with fries sounds more comforting, right? And while you'reat it, a cupcake and some pudding to take back to your room sound pretty goodtoo.
Combine these high-fat options with the factthat nobody is looking over your shoulder anymore to caution you about healthyeating habits. This recipe for disaster makes it all too easy to slip intoundisciplined patterns. Mom's not giving you any flack about that second bowlof ice cream, and even your best friend isn't there to give you the raisedeyebrow on your choice to go with meatloaf instead of tilapia.
With Great Food Freedom Comes
Great Responsibility
The truth is that for many students, one ofthe first newfound freedoms they realize is that they can eat whatever theywant, whenever they want, and nobody will stop them. Remember when you were tenyears old and you vowed that when you grew up you would eat fruit loops forevery meal? Your time has arrived at last.
So, eat your way through your favorites at thedining hall. Get all your food rebellion out of your system, because for you,my friend, a reckoning is coming. It maycome in the form of a tummy ache and a bottle of Tums, or it may make a moredramatic entrance when you can no longer fit into your favorite sexy jeans.Either way, you're going to pay the piper.
At some point, you will come to your sensesand realize that although you can eat whatever you want, you probably shouldnot. You will realize that Mom was right and all those things about moderationmight actually hold some truth. Most of all, you are probably going to startfeeling pretty crappy and decide that you need some dietary changes—and fast.
Eating Healthy in the Dining Hall
Although you will find plenty of unhealthychoices and temptations at your school's cafeteria, it's likely you willuncover just as many healthy and nutritious options available as well. It's allabout knowing where to look and making the best choices.
In the next part of this article, we willuncover those top choices so you can start eating better and feeling better.
Start With a Light and Nutritious
Breakfast
It's tempting to skip breakfast, and manypeople don't have the stomach for eating too early in the morning. If this isyou, know that you are going to be hungry by mid-morning and are likely to grabsomething sugary and unhealthy. Stop by the cafeteria on your way to class andpick up a granola bar, some yogurt, or a banana. If you can't eat it rightaway, bring it to class and scoff it down when hunger hits.
On the days you are up to a good breakfast,opt for oatmeal with fruit, plant-based milk, eggs, and whole-grain toast withnut butter.
Understand the Main Players at
the Salad Bar
So you want to eat healthy. No problem. Youcan head to the salad bar, right? Well, yes and no. While salad bars are theideal spot to find good-for-you ingredients, they can also represent apotential land-mine of high-fat choices. Here's what to load up on and what toavoid:
Avoid:
Creamy salad dressings:
That delicious blue cheese might be great with wings but if you smother your greens in it you will undo any low-fat potential you would have had otherwise. An ounce contains over 75 calories and at least eight grams of fat. The same goes for ranch dressing, which contains almost the same amount of fat and calories by comparison.
Instead, opt for a balsamic vinaigrette, orlight Italian. For the best option, drizzle your salad with a moderate amount ofolive oil and vinegar.
Croutons:
While croutons add crunch and flavor tosalads, they also can add up to 100 calories and several hundred grams ofsodium. If you want something crunchy, opt for shredded carrots or celery.
Cheese:
A small amount of cheese can add protein andbrighten up an otherwise dull salad. However, be aware that cheese is loadedwith saturated fat and calories. If you must have a little cheese, do so inmoderation. Small amounts of feta or parmesan have a strong flavor that goes along way without needing to add large amounts.
Bacon bits:
Yes, everyone—even you—loves bacon. So whatcould the harm be in adding some delicious bacon bits to your salad? They arenotoriously full of chemicals, sodium, and empty calories that contribute toswelling and inflammation. If you must have the smoky taste of ham, throw injust a few cubes and call it good.
Jell-O:
Why is this ever on a salad bar? We don'tknow. But you were smart enough to make it to college, so you know that Jell-Ois not a vegetable. While it's not the worst thing you could eat, it's not thebest either. Filled with artificial dyes, flavors, and lots of sugar, its bestavoided.
Splurge:
Lettuce and greens
Iceberg lettuce itself has very littlenutritional value so look for greens like spinach, romaine, and kale, which areloaded with vitamins and powerful antioxidants
Vegetables
No vegetable is off limits, unless it has beenmarinated in oil or dressing. Pile on the peppers, carrots, tomatoes,cucumbers, broccoli, corn, cabbage, and snow peas.
Fruits
The same goes for fruit. Unless it has beenbathed in heavy sweet syrups, feel free to add as many pieces of watermelon,orange slices, or strawberries as you want. In fact, the more berries, themerrier. High in antioxidants and healing properties, berries are always theright choice.
Protein
Make sure you add some protein to every salad,even if it's just a small amount. Tofu, chicken, hard-boiled eggs, beans, andlentils are all great options that are filling and worth every bit of theirweight in calories.
Nuts, seeds, and healthy fats
Look for raw nuts like walnuts, pistachios,almonds, and sunflower seeds that contain healthy omega-three fatty acids. Thesame goes for avocados, which are considered one of the best superfoods you caneat.
The Main Course
It's hard to stay away from creamy macaroniand cheese and comfort foods like chicken pot-pie and meatloaf, but when itcomes to the main course, less dressed is best. That is to say, that simplyprepared ingredients with minimal processing will be your best option.
Baked potato, salmon, and steamed broccoli isgoing to provide much better overall nutrition than lasagna. A simple piece ofbroiled chicken and brown rice or quinoa should trump that pizza you areeyeing. If your school offers plant-based butter and other vegan options, takeadvantage of these.
Make Special Requests and Don't
Be Afraid to Ask for Help
As long as you are kind and polite, thecooking staff will generally be willing to accommodate any specific needs youhave. Maybe you could take some of the brown rice and a few raw veggies fromthe salad bar and request they sauté it into a simple stir fry for you.
Most schools have a nutritionist on staff who can help you if you are feeling frustrated by your food options at the cafeteria. This person may have a little pull beyond the norm to help you get your needs met, particularly if you have dietary requirements that are not being met by the traditional meal plan.
Related: